3 x 5 @ 75% of 2RM from 06/10/15
Rest as needed between sets. Today, each lift features a 2/1000 hold in an organized top position. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 4 rounds of:
8 Pull-up/ Chin-up/ Mixed grip/ Varied implement
8 Box jump @ challenging, uninterrupted height (roughly 75% of 1RM)
1 minute rest
The goal today is 8 challenging reps of each movement with attention to all details and range of motion throughout. Scale to ability, and change pull-up variation as desired by round- no coasting. Suggestions include: Weighted, L-pull-up, chest-to-bar, ropes, negative. No kip, no butterfly.
And then:
50 Kettlebell swing @ base weight (35lb. W, 55lb. M)
And finally, minimum 10 minutes: